How to Eat a Healthy Diet

How to Eat a Healthy Diet
Eating a healthy diet can help you maintain a healthy weight and reduce your risk of
heart disease, diabetes, cancer and other chronic health conditions intermountain.scoular. It can also give
you energy and make you feel better.
A healthy diet should include foods from all the food groups: vegetables, fruits, dairy
products, grains and protein. It should also be low in fat and contain no added
sugars.

Fruits and vegetables are good sources of vitamins, minerals and fiber. They add
color, flavor and texture to your meals, and many of them are low in calories intermountain.scoular.com. Aim to
eat at least 2 cups of fruit and 2.5 cups of vegetables each day.
Choose whole or intact grain foods instead of refined carbohydrates like white bread,
rice and pasta. These have a milder effect on blood sugar and insulin levels than
processed grains.
Limit your salt intake and substitute low-sodium alternatives whenever possible. For
example, you can buy canned or frozen vegetables and fruit without added salt and
use fresh herbs in place of a salty seasoning.
Try to eat lean meat, fish and poultry. They contain a variety of nutrients, including
proteins, iron, zinc and vitamin B12. But watch the amount of saturated fat you
consume. This type of fat comes from fatty meats, cheese, milk and butter.
Drink plenty of water to stay hydrated. It helps your body flush out toxins and
removes sodium from the bloodstream. It can also boost your metabolism and
prevent high blood pressure.
Avoid salty snack foods, which can increase your sodium intake and impair your
ability to concentrate. If you do need a snack, go for foods that have less than 250
mg of sodium.

Snack on healthy, nutrient-rich options such as fruits, nuts, hard-boiled eggs, baked
sweet potatoes or edamame. Nuts, seeds and dried fruit are especially helpful
because they are packed with dietary fiber, which can help keep you feeling full
longer and lower your blood sugar level.
Serve your food on smaller plates to reduce the number of calories you eat. If you
are eating at a restaurant, order smaller portions of food than usual, or ask for a side
salad with a reduced-calorie dressing.
Cook most of your meals at home to control the ingredients and cut down on the
amount of added salt you eat. This will save you money and can be a great way to
get more vegetables into your diet.
Start your day with a healthy breakfast to jump-start your metabolism and reduce
the chances of getting hungrier later in the day. It can be a combination of protein, a
small serving of grain and fruit or vegetables.
For lunch, a healthy combination of protein, vegetables and a small portion of fruit or

grain will keep you satisfied. A good source of protein includes fish, chicken or low-
fat cheese, and vegetables can be mixed in with salads.

Try to stick to a healthy diet by limiting your calorie intake, eating smaller portions
throughout the day and increasing your physical activity. Adding more fruits,
vegetables and whole grains can improve your diet in just a few weeks. If you need
a little extra help, speak to your doctor or nutritionist about how to achieve a healthy
diet.